Notice the thought without arguing with it
Label it as just a thought, not a fact
Stop repeating it to yourself
Shift attention to a task in front of you
Replace it with a neutral statement
Challenge it only if it is clearly false
Avoid checking whether the thought is still there
Limit triggers that bring it back
Write it down once, then let it go
Focus on one small action you can control
Practice self-compassion instead of self-criticism
Use slow breathing to settle your mind
Talk to someone you trust if it keeps returning
Seek professional help if it feels overwhelming